Posts
https://www.bbc.com/news/articles/ckg79y3rz1eo
Here's the first article I saw and posted from January '24
https://finance.yahoo.com/news/china-widens-south-america-trade-110528223.html
...more on the state of China's Belts and Roads Initiative (BRI)
Sunday, November 17, 2024
Friday, November 15, 2024
Thursday, November 14, 2024
Quick prepper items
Emergency rations:
Costco's in-store cost is $65.
Amazon and Walmart also carry but are more expensive.
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This solar phone charger is good for charging a phone and a Wi-Fi router.
$26.99
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Solar-powered generator
The C1000 with the 200-watt panels charges faster than powering with a car charger; can power small appliances that the lower-end ones cannot, and doesn't depend on fuel. Priority on powering a phone/wifi router, and heating water.
You'll pay an extra $100 for Home Depot - delivery might be sooner than the manufacturer if THD has them in their warehouse.
$899
Manufacturer price is $749, but on back-order
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Cast iron burner - $16.99
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Other considerations:
- Water collection/purification
- First aid
- Protection
What's up with the Polymarket?
FBI seizes Polymarket CEO’s phone, electronics after betting platform predicts Trump win:
I'd never heard of it until seeing an interview with Mark Cuban:
https://www.youtube.com/watch?v=nYlLjRZM2VE
Then, I wondered about Elon Musk:
https://finance.yahoo.com/news/elon-musk-advocates-crypto-prediction-072206636.html
And, here it is:
Tuesday, November 12, 2024
Friday, November 1, 2024
Eric Schmidt calls for replacing tanks with AI attack drones
Just in time for the election. I guess he's ready to make his money and become a general.
So, would we be replacing U.S. tanks with drones abroad or in our own backyard?
https://www.theregister.com/2024/10/30/google_ceo_tank_ai_drones/
Quote from another article:
https://www.yahoo.com/tech/ex-google-ceo-eric-schmidt-144350819.html
Schmidt was the CEO of Google until 2011 and remained its chairman until 2015. A year later he became the chairman of the Department of Defense's Innovation Board, a position he held for four years, his website shows.
Here's my earlier post from January '24:
https://fallowfields.blogspot.com/2024/01/google-eric-schmidt-white-stork-ai.html
Sunday, October 27, 2024
Meta real-time translation
Later this year, Meta says the glasses will be able to translate in real-time between English and French, Italian or Spanish.
https://www.uploadvr.com/ray-ban-meta-glasses-new-2024-features-styles/
https://ai.meta.com/research/seamless-communication/
https://www.uploadvr.com/ray-ban-meta-glasses-new-2024-features-styles/
Monday, October 21, 2024
Soros Audacy radio deal
From the article:
Weeks before the 2024 election, the Democratic megadonor has notched a victory in his endless pursuit to gain influence over the news media landscape in the United States. In a 3-2 vote sending shockwaves throughout the Republican Party, the Federal Communications Commission in September allowed a nonprofit group funded by Soros to take control over radio giant Audacy after the company went bankrupt.
Wednesday, October 16, 2024
Who remembers when everyone hated George W. Bush?
They change the channel like we’re on remote control.
And we never even notice.
Who remembers how much everyone hated dumbass C-student George W. ‘The Decider’ Bush and Dick Cheney?
Cokin’ and chokin’ on his pretzel and talking about how God told him to be President.
Turns out 'God' was his mom.
Right after 911, everyone was saber rattling and watching BBC live footage as the U.S. war machine plowed across the desert in Afghanistan, hunting for weapons of mass destruction, served on an emotional backdrop of symphonic music.
And Tony Blair swooning,
"Oh, Mr. Bush, you're so rough and tumble. We shall drive those heathens back to their holes!"
I remember cruising past LongHorn Steakhouse, where every gas-guzzling Suburban in the parking lot had a little black square with a white 'W' stuck on the back window.
Sleek, unobtrusive, and tasteful. Designerly, classy, a status statement.
And at Ryan’s Steakhouse…Red, White, and Blue full bumper stickers were plastered across the back of every Jimmy. ‘Power of Pride’, complete with a Gold Eagle.
Saddam was hung, but no weapons were found.
The Left absolutely hated Bush and, through guilt by association, Christianity.
And everyone mocked Cheney’s Haliburton stock.
I remember thinking both of those elections had to be stolen. You know, because it's always so reliably close. Some things never change.
By the end of W’s second term, every Republican admitted they fucked up.
Oh, well. Christians aren't perfect, just forgiven.
That’s how Obama became President; the anti-Bush palette cleanser, carrying 60% of White voters, and 99% of Black voters.
Young, black, hip, celebrated for being articulate, and squeaky-clean.
Carefully crafted and teleprompted. The community organizer.
Barack Hussein Obama. Wow, just rub it in our faces.
The Facebook President. Remember, Zuckerberg Caesar?
The administration didn't make you do everything. Maybe it was because you were young. Maybe.
But the war never ended.
Finally, after eight years of having political correctness shoved up our asses and down our throats, America desperately needed an enema, it was Trump to the rescue.
The Reality TV President.
And now, after years of BLM burning our cities and Black businesses to the ground, a surprise Biden election, a second recession that looks a lot like 2008, only a lot worse, the expansion of BRICS, the open border, wars on multiple fronts, unaffordable housing, mass layoffs, AI accelerating like...like you'd think it was an arms race...and a third shooter...
...Bush, Cheney, and Obama form a circle jerk and endorse Kamala Harris. Some young people say it’s better than the alternative.
Because compared to Trump, Bush was just doing his job.
So, all the hatred of Bush has been forgiven and forgotten like it never happened.
Obama endorsed war in the Middle East, too.
Pass the torch. They're all buds in the Uni-Party.
Republican or Democrat, it doesn't matter.
How long ago did we start that war? 2001? Shucks, that was more than 20 years ago.
Longer, actually. And not that it's over. In fact, we just re-upped our subscription.
And now, some young people say war is necessary to support our “lifestyle.”
This 32-year-old Black girl politely agreed to disagree with my observation about the perpetual war in the Middle East because my point of view differs from hers due to our background differences. America was founded on slavery.
I guess Chinese slave labor is also necessary to support our lifestyle.
Slavery and Death. Import and export. Check, check.
As long as it's someone else. Right, LaBron?
And what about the open border?
A: "We were all immigrants once."
And what about cartels?
A: "That’s over-hyped."
And now, Kamala says she’ll start fracking.
What were you just saying about the necessity of war to support our lifestyle?
And Kamala says she’ll build the wall.
What were you just saying about the open border?
To recap, who remembers how much the Left despised George W Bush? And Cheney?
And now those guys endorse Kamala.
The Uni-Party endorses Kamala. Because they're rightfully Uni-fied against Hitler himself.
So, tell me, youngin’, who is Dick Cheney?
What did Trump say when the so-called moderator asked that loaded question about Ukraine?
"I want people to stop dying."
What a pussy. I want my MTV!
Who remembers when liberals were anti-war? Damn "hippies."
No more hippies; now we just have the weed. Albeit laced with fentanyl.
Let's lighten up. Who remembers transvestites? Seven feet tall, cruising the mall.
At least nowadays, they have the decency to grow some tits and chop off their dicks.
And please, lose those ridiculous balls.
Typical man, afraid of commitment.
And speaking of real men, Dick Cheney should take Tim Walz hunting. Those manly men.
Forget MAGA. Vote for War and Slavery!
Now, that sounds like a party, American-style!
Everybody get your popcorn, and don't touch that dial!
Monday, October 14, 2024
Fusion news, investment
US firm shows breakthrough nuclear fusion device prototype with 100 KW of input power
https://interestingengineering.com/energy/us-firm-nuclear-fusion-device-prototype
Every fusion startup that has raised over $100M
https://techcrunch.com/2024/10/04/every-fusion-startup-that-has-raised-over-100m/
...and how far away are we from fusion?
(from another previous post)
https://www.wsj.com/world/china/china-us-fusion-race-4452d3be
https://www.nasdaq.com/articles/can-you-invest-in-nuclear-fusion-stocks
US data centers will soon hit size limits
All the more reason the U.S. should stop funding foreign wars, update our own infrastructure, and continue fracking until alternative energy sources are reliable and abundant.
Here's the previous post that includes the article about a new technique for cutting energy consumption by 95%...
...and how far away are we from fusion?
(from another previous post)
https://www.wsj.com/world/china/china-us-fusion-race-4452d3be
https://www.nasdaq.com/articles/can-you-invest-in-nuclear-fusion-stocks
Wednesday, October 9, 2024
Pigeon-toed posing
I've been noticing this for a while. I figured it was deliberate, and sure enough, it's no coincidence.
It helps women look more ridiculous and less original. Very effective.
Researchers Claim New Technique Slashes AI Energy Use By 95%
Researchers Claim New Technique Slashes AI Energy Use By 95% (decrypt.co)49
Researchers at BitEnergy AI, Inc. have developed Linear-Complexity Multiplication (L-Mul), a technique that reduces AI model power consumption by up to 95% by replacing energy-intensive floating-point multiplications with simpler integer additions. This method promises significant energy savings without compromising accuracy, but it requires specialized hardware to fully realize its benefits. Decrypt reports:L-Mul tackles the AI energy problem head-on by reimagining how AI models handle calculations. Instead of complex floating-point multiplications, L-Mul approximates these operations using integer additions. So, for example, instead of multiplying 123.45 by 67.89, L-Mul breaks it down into smaller, easier steps using addition. This makes the calculations faster and uses less energy, while still maintaining accuracy. The results seem promising. "Applying the L-Mul operation in tensor processing hardware can potentially reduce 95% energy cost by element wise floating point tensor multiplications and 80% energy cost of dot products," the researchers claim. Without getting overly complicated, what that means is simply this: If a model used this technique, it would require 95% less energy to think, and 80% less energy to come up with new ideas, according to this research.
The algorithm's impact extends beyond energy savings. L-Mul outperforms current 8-bit standards in some cases, achieving higher precision while using significantly less bit-level computation. Tests across natural language processing, vision tasks, and symbolic reasoning showed an average performance drop of just 0.07% -- a negligible tradeoff for the potential energy savings. Transformer-based models, the backbone of large language models like GPT, could benefit greatly from L-Mul. The algorithm seamlessly integrates into the attention mechanism, a computationally intensive part of these models. Tests on popular models such as Llama, Mistral, and Gemma even revealed some accuracy gain on certain vision tasks.
The algorithm's impact extends beyond energy savings. L-Mul outperforms current 8-bit standards in some cases, achieving higher precision while using significantly less bit-level computation. Tests across natural language processing, vision tasks, and symbolic reasoning showed an average performance drop of just 0.07% -- a negligible tradeoff for the potential energy savings. Transformer-based models, the backbone of large language models like GPT, could benefit greatly from L-Mul. The algorithm seamlessly integrates into the attention mechanism, a computationally intensive part of these models. Tests on popular models such as Llama, Mistral, and Gemma even revealed some accuracy gain on certain vision tasks.
At an operational level, L-Mul's advantages become even clearer. The research shows that multiplying two float8 numbers (the way AI models would operate today) requires 325 operations, while L-Mul uses only 157 -- less than half. "To summarize the error and complexity analysis, L-Mul is both more efficient and more accurate than fp8 multiplication," the study concludes. But nothing is perfect and this technique has a major achilles heel: It requires a special type of hardware, so the current hardware isn't optimized to take full advantage of it. Plans for specialized hardware that natively supports L-Mul calculations may be already in motion. "To unlock the full potential of our proposed method, we will implement the L-Mul and L-Matmul kernel algorithms on hardware level and develop programming APIs for high-level model design," the researchers say.
Friday, October 4, 2024
Tuesday, October 1, 2024
Ocean plastic propaganda
I first encountered a trend of young people obsessed with plastic polution, and having to tolerate paper straws which suck. I thought there must be some massive propaganda campaign at work.
I ran across this video, so I thought I'd better archive it.
Saturday, September 28, 2024
Trump is a peace-loving hippie
Just the shirt I was looking for on the heels of fresh negotiations to end the war in Ukraine ahead of the election.
Take that, you war-mongering lefties!
https://www.etsy.com/listing/1728972221/comfort-colors-trump-2024-tshirt-hippie
https://allbluetees.com/product/funny-hippie-trump-meme-hawaiian-shirt/
https://www.amazon.com/Trump-Groovy-Hippie-Sleeve-T-Shirt/dp/B0D9155CSJ
 |
Thursday, September 26, 2024
Meta glasses AI real-time video
Good progress, but disappointed the translation isn't real-time.
The only difference between this and Google Translate is that it's hands-free and visual. However, we still have the translation lag. Hopefully, this is obvious enough that real-time is on radar.
https://www.youtube.com/watch?v=l_QruJ0Kv9U
https://www.youtube.com/watch?v=AA7ZnWOHs8I
Ray-Ban Smart Glasses Updated With Real-Time AI Video, Reminders, and QR Code Scanning (techcrunch.com)14
An anonymous reader quotes a report from TechCrunch:Meta CEO Mark Zuckerberg announced updates to the company's Ray-Ban Meta smart glasses at Meta Connect 2024 on Wednesday. [...] Meta says its smart glasses will soon have real-time AI video capabilities, meaning you can ask the Ray Ban Meta glasses questions about what you're seeing in front of you, and Meta AI will verbally answer you in real time. Currently, the Ray-Ban Meta glasses can only take a picture and describe that to you or answer questions about it, but the video upgrade should make the experience more natural, in theory at least. These multimodal features are slated to come later this year. In a demo, users could ask Ray-Ban Meta questions about a meal they were cooking, or city scenes taking place in front of them. The real-time video capabilities mean that Meta's AI should be able to process live action and respond in an audible way. This is easier said than done, however, and we'll have to see how fast and seamless the feature is in practice. We've seen demonstrations of these real-time AI video capabilities from Google and OpenAI, but Meta would be the first to launch such features in a consumer product.
Zuckerberg also announced live language translation for Ray-Ban Meta. English speaking users can talk to someone speaking French, Italian, or Spanish, and their Ray-Ban Meta glasses should be able to translate what the other person is saying into their language of choice. Meta says this feature is coming later this year and will include more language later on. The Ray-Ban Meta glasses are getting reminders, which will allow people to ask Meta AI to remind them about things they look at through the smart glasses. In a demo, a user asked their Ray-Ban Meta glasses to remember a jacket they were looking at, so they could share the image with a friend later on. Meta announced that integrations with Amazon Music, Audible, and iHeart are coming to its smart glasses. This should make it easier for people to listen to music on their streaming service of choice using the glasses' built-in speakers. The Ray-Ban Meta glasses will also gain the ability to scan QR codes or phone numbers from the glasses. Users can ask the glasses to scan something, and the QR code will immediately open on the person's phone with no further action required.Zuckerberg also unveiled the company's prototype AR glasses codenamed Orion, which feature a 70-degree field of view, Micro LED projectors, and silicon carbide lenses that beam graphics directly into the wearer's eyes.
Zuckerberg also announced live language translation for Ray-Ban Meta. English speaking users can talk to someone speaking French, Italian, or Spanish, and their Ray-Ban Meta glasses should be able to translate what the other person is saying into their language of choice. Meta says this feature is coming later this year and will include more language later on. The Ray-Ban Meta glasses are getting reminders, which will allow people to ask Meta AI to remind them about things they look at through the smart glasses. In a demo, a user asked their Ray-Ban Meta glasses to remember a jacket they were looking at, so they could share the image with a friend later on. Meta announced that integrations with Amazon Music, Audible, and iHeart are coming to its smart glasses. This should make it easier for people to listen to music on their streaming service of choice using the glasses' built-in speakers. The Ray-Ban Meta glasses will also gain the ability to scan QR codes or phone numbers from the glasses. Users can ask the glasses to scan something, and the QR code will immediately open on the person's phone with no further action required.Zuckerberg also unveiled the company's prototype AR glasses codenamed Orion, which feature a 70-degree field of view, Micro LED projectors, and silicon carbide lenses that beam graphics directly into the wearer's eyes.
Tuesday, September 24, 2024
Sam Altman predicts superintelligence in a few thousand days (2.7 years=1000 days)
This doesn't explain why Altman feels the need to speak in Vulcan vernacular.
Sam, would you mind using ChatGPT to let us know in plain language?
Altman: "Superintelligence will occur in a few thousand days."
Or for those of us who are not yet cyborgs, 2.7 years equals 1000 days, and if "a few" suggests let's say, "three", then he thinks we'll reach superintelligence within ten years.
Ergo, will we reach AGI a.k.a "singularity" when? Or are we already there? Sam?
Monday, September 23, 2024
Sunday, September 8, 2024
SpaceX Starlink = 2/3 of all Active Satellites
Starlink Now Constitutes Roughly Two Thirds of All Active Satellites (the-independent.com)56
"SpaceX deployed its 7,000th Starlink satellite this week, making the vast majority of active satellites around earth part of a single megaconstellation," writes Slashdot reader DogFoodBuss. "The Starlink communications system is now orders of magnitude larger than its nearest competitor, offering unprecedented access to low-latency broadband from anywhere on the planet." According to the latest data from satellite tracker CelesTrak, SpaceX now controls over 62% of all operational satellites. The Independent reports:The latest data from non-profit satellite tracker CelesTrak shows that SpaceX has 6,370 active Starlink satellites in low-Earth orbit, with several hundred more inactive or deorbited. The figure, which has risen more than six-fold in just three years, represents just over 62 per cent of all operational satellites, and is roughly 10-times the number of Starlink's closest rival, UK-based startup OneWeb.
SpaceX plans to launch up to 42,000 satellites to complete the Starlink constellation, capable of delivering high-speed internet and phone connectivity to any corner of the globe. Starlink currently operates in 102 countries and has more than three million customers paying a monthly fee to access the network through a $300 ground-based dish. The company expects to launch its service in dozens more countries, with only Afghanistan, China, Iran, North Korea, Russia and Syria not on the current waitlist due to internet restrictions or trade embargos."Starlink now constitutes roughly 2/3 of all active Earth satellites," SpaceX CEO Elon Musk said on X following the latest SpaceX launch.
SpaceX plans to launch up to 42,000 satellites to complete the Starlink constellation, capable of delivering high-speed internet and phone connectivity to any corner of the globe. Starlink currently operates in 102 countries and has more than three million customers paying a monthly fee to access the network through a $300 ground-based dish. The company expects to launch its service in dozens more countries, with only Afghanistan, China, Iran, North Korea, Russia and Syria not on the current waitlist due to internet restrictions or trade embargos."Starlink now constitutes roughly 2/3 of all active Earth satellites," SpaceX CEO Elon Musk said on X following the latest SpaceX launch.
Thursday, September 5, 2024
Sunday, September 1, 2024
Emerging economies data centers
Searching for info on data infrastructure in El Salvador, I find the lead is that there's a shortage of AI resources to supply the demand.
El Salvador & Latin America
The article says Latin America is at higher risk of data breaches:
https://www.datacenterdynamics.com/en/news/codisa-data-center-inaugurated-in-el-salvador/
Saturday, August 31, 2024
Brazil bans Twitter
https://www.msn.com/en-us/news/other/ar-AA1pJOBP
This on the heels of Mark Zuckerberg declaring how the U.S. govt. pressured FB to censor posts about Covid.
The article itself refers to 'disinformation' spread on X by supporters of 'defeated' Bolsanaro. Of course, the news always speaks to 'official' outcomes, such as the 'murder of George Floyd', outcomes which are the result of Soros-installed judges, who act as pawns for the Soros-installed dictator, Lula.
Ask any young, poor, dark-skinned, gay Brazilian and you'll get the same perspective. But don't ask the monied Brazilians, because they support Lula. Ironic that the poor support Bolsonaro, who has been maligned Trump-style as a homophobe/xenophobe/racist/mysogynist - and the wealthy support the socialist.
A few article highlights:
“Unlike other social media and technology platforms, we will not comply in secret with illegal orders,” the company said in a statement.
It was the second time this week that a foreign government has clamped down on a social media platform. On Monday, French authorities said they had arrested Telegram founder and chief executive Pavel Durov in an investigation of illegal child abuse activity on the messaging app. Musk, among others, condemned Durov’s arrest as an attack on free speech; the future, he suggested, could include “being executed for liking a meme.”
The service has remained active. In Moraes’s order Friday, a copy of which was obtained by The Washington Post, he directs Brazil’s telecommunications agency and internet providers to block users here from accessing X and gives Apple and Google five days to prevent downloads of its app.
Google declined to comment. Apple did not immediately respond to a request for comment.
Moraes said anyone caught using a virtual private network to access the site could be fined nearly $9,000 a day
Friday, August 30, 2024
Wednesday, July 31, 2024
Monday, July 29, 2024
Sunday, July 28, 2024
Wingtips
I recently got the notion of wearing a nice pair of wingtips.
I found a good video about the history, and origin of Brogue shoes, the decorative holes that allow water to drain out, which were originally Scottish working shoes.
I looked at high-end wing tips just to see the spectrum and ran across one beautiful pair followed by another. This led me to an article about the highly celebrated leather Shell Cordovan, which is expensive because the process is labor-intensive.
Then I found another article talking about the downside, which included one comment underneath that painted quite a contrary mental picture:
As eloquently noted by Allan Donnelly:
"A Shoeshine friend says that piss stain’s is a huge problem with Cordovan, I know its sounds nasty but it can happen to us all I guess."
Gotta love the reality factor from those who survey humanity to sober us up when our heads get too far up our asses.
Tuesday, July 23, 2024
Diet and exercise notes
Notes on gut health
This is what motivated me to cut my sugar - reduce anxiety and body inflammation. The gut is our ‘second brain’ because we produce a huge amount of serotonin in the gut. Therefore, don’t dump sugar in it. Feed the ‘good’ bacteria with fiber, and starve the ‘bad’ bacteria by avoiding sugar.
https://fallowfields.blogspot.com/2013/09/low-levels-of-healthy-gut-bacteria.html
https://fallowfields.blogspot.com/2021/07/fast-weight-loss-and-gut-reduction.html
https://fallowfields.blogspot.com/2018/04/gut-bacteria-probiotics.html
Weight loss and testosterone
Losing weight increases the concentration of testosterone in the body. Healthy fat and adequate calories are essential for hormone production and driving metabolism, so dieting is healthiest when gradual and consistent.
About calories
Use a calorie calculator to determine your daily need to maintain.
Reduce your caloric intake until reaching target weight, then begin consuming the higher caloric daily regimen to maintain.
Do not continue in caloric deficit after losing weight, else metabolism will slow and hormone levels will drop.
Here’s a calorie calculator:
https://www.calculator.net/calorie-calculator.html
About balancing macros
The right combination of carbohydrate, fat, and protein will drive the right dietary composition that burns fat:
RECOMMENDATION:
65% CARB
35% PROTEIN
35% FAT
Carbohydrate reduction for weight loss, healthy cholesterol and blood sugar levels
The body converts carbohydrate to glycogen and stores it in the muscle until needed for energy. Glycogen bonds with water, so when carbohydrate is reduced, the body consumes glycogen stores and water is shed. Most people shed 5-10 pounds of water weight within a week or two after reducing or eliminating carbohydrate. Thereafter the body runs on body fat. However, the body when dehydrated and in combination with high protein diet can damage the kidneys.
A balanced approach to losing weight is to reduce and control carbohydrate consumption by measuring. Begin with 1 cup of carbohydrate per day for one week, and exercise consistently. After a week, notice weight loss and energy levels. If comfortable, continue another week or two until confident about energy levels, then reduce by 1/4 cup for another week and notice additional weight loss and energy levels. Ultimately, you may choose to remove carbs entirely, burn body fat as energy for one week or a few days, then choose the most sustainable amount of carbs per day to have enough energy going forward to achieve target weight loss.
Reduce cholesterol:
Niacin B-3 supplements can reduce cholesterol - an alternative to prescription drugs.
Take 500-1000 mg daily with aspirin to reduce skin flushing.
Carbohydrate
- Eliminate bread, pasta, cereal, potatoes to prevent inflammation of the gut due to bacteria that feeds on sugar and starch
- Eliminate sugar - anything made with corn syrup is a good means of filtering
- Substitute with fruits and vegetables
- Substitute with chocolate-flavored whey protein blended/shaken with water (see below)
When I controlled and reduced my carbohydrate intake, my cholesterol dropped from being out of the healthy range dead into the middle of healthy.
1 cup of carbohydrate total per day.
To lose weight, drop intake to 1/2 cup and notice the difference per week.
Eat any of the following:
· 1/2 cup Oatmeal, 1 banana, cinnamon
· Oatmeal and banana in water until steaming, drain, and cover in cinnamon
· 1/2 cup brown rice
· 1/2 cup quinoa
· Sweet potato
Protein
(not fried or breaded)
Consume the amount you need for daily intake
Egg white liquid - drink it from the carton
Salmon/fish
Chicken (not fried)
Whey protein (no sugar) blended with water - I use sugar-free powder flavored with cocoa
https://www.vitaminshoppe.com/p/true-athlete-natural-whey-protein-chocolate-2-5-lb-powder/vs-6007
Vegetables & fruit
Salads with good vinegar-based dressing - not creamy
Any leafy greens
Avoid fruit juice, heavy sugar fruits like mangos, grapes
Healthy fats
Avocado
Almond butter
Fish oil
Keto dieting
Another strategy is to consume healthy fat for energy instead of carbohydrate. After gradually lowering carbohydrate levels to no consumption and running on body fat, the idea is to pre-load a high dose of healthy fat for a week (almond butter is recommended), then maintain enough fat consumption to sustain energy using almond butter and avocados, in combination with protein and vegetables. The body adapts to burning fat as keytones for energy. Any sugar can break the fat adaption, so keto dieters must be consistent and may rely on keytone strips to test blood sugar in urine. After reaching a target weight, time is needed to burn out stored dietary fat and balance macros.
Keto is not sustainable for many people, so it should be approached with caution.
My longest period of keto dieting was 2.5 months, with consistent exercise. The best outcome of keto was learning to incorporate healthy fat into my diet.
Fiber
Konsyl
1 teaspoon in a shaker cup, enough water to gulp
Salad at night - spinach or romaine, vinegar-based dressings, not creamy (Italian, etc)
As long as you consistently limit your carbohydrate intake, you can have unlimited protein and vegetables for snacks. It's great to have a salad anytime you're hungry between meals so you distribute your eating throughout the day.
I typically eat oatmeal and drink the egg whites, then have my salad later, maybe with chicken.
More info on fiber in my link below, but I’ve moved away from taking fiber and now rely more on regular consumption of salads from Publix.
https://fallowfields.blogspot.com/2021/12/fiber.html
Good snack options also include:
Chocolate whey protein, no sugar (see the link I included)
Raw nuts, cashews, walnuts, almonds (avoid honey roasted sugar coated, etc.)
Vegetables
Limited fruits such as apples, pears, bananas, avoid mangos, grapes, melons
Avocado (limit to no more than one or even just a half per day because it's fat)
Water
The body will hold water if it is dehydrated. Get 8 servings daily, 16 oz.
I drink bottled water because it is easier to consume, as well as ‘infused’ water which is sugar and calorie-free.
When dieting, consider supplementing with an electrolyte source due to water loss.
Nicotine, Alcohol, Caffeine
Consume only in the morning, sugar-free. Caffeine is a diuretic so it causes dehydration. Nicotine, and caffeine bump blood sugar, alcohol drops blood sugar, and the three create a cycle, so it’s best to avoid by stabilizing blood sugar with healthy fats, and rely on non-processed complex carbohyrates for consistent energy.
Lifestyle: Sleep
Avoid blue light (phone/tv/computer/tablets) 30 minutes to an hour before sleep because it disrupts production of melatonin which is triggered by darkness. Some people use blue-filtering glasses at night. There are also glasses that can provide blue light in the morning to treat seasonal depression; these are easier to use than light boxes.
https://myluminette.com/en-us/products/luminette-3
Keep sleep schedule consistent, and drop room temperature to 71 degrees to ensure sleep conditions.
To restore disrupted body clock, use 5mg melatonin daily at the same time, 30 minutes prior to sleep until sleep is consistent, then discontinue use.
Melatonin is not a sleep aid, it is a hormone and resets the body clock. The duration of use should range from 3-6 weeks. When you notice sleep is normal, stop taking it.
Lifestyle: Exercise
Combine the right balance of exercises that you enjoy and will want to do. Maybe that’s walking and some basic exercises at home like 3 sets of pushups (which also builds core strength) and 3 sets of squats and/or lunges with body weight, or weights at a gym twice per week. Avoid exercises that cause injury. Personally, I like lying on my back and raising a medicine ball from my hands to my feet above me better than any stomach exercise because it stretches me and doesn’t hurt my lower back. Stretching is great, yoga is great.
Cardio - Essential for circulation, health, energy, and fitness. Choose exercise that burns calories and is enjoyable. Walking up hill outdoors or on an inclined treadmills is the most sustainable and effective option for most people. Hiking up Stone Mountain is one of my favorite ways of getting cardio, stretching my legs, being around people, and seeing the sunset. Biking, swimming, dancing, whatever.
HIIT: High-intensity interval training, i.e. sprints. Good for burning fat.
Weight lifting - 2-3x per week is a good way to promote testosterone production, muscle tone, the immune system, and protect the body from injury. Weights may be effective, but isometrics may be a safer alternative that promote endurance and other benefits.
Stretching - Essential for mobility, recovery, preventing injury, and reducing stress, especially in combination with weight lifting.
Here are some other ideas from my blog about exercise at home:
https://fallowfields.blogspot.com/2020/04/diet-exercise.html
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